Tamalpais CrossFit WOD November 17 2020

25 Pull-ups

GENERAL WARM-UP

Run Warmup

200 Meters Easy

2 Rounds

30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds Lateral Hops Over PVC Pipe
30 Seconds PVC Arch Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

PVC Pass Throughs: 45 Seconds

PVC Wall Squats: 45 Seconds

PVC Sotts Press: 45 Seconds

AFTER PARTY

3 RDNS

WORKOUT VARIATIONS

HOME GYM

800 Meter Run
25 DB Thrusters  35/50 M25/40

MODIFICATIONS

800 METER RUN

• 1,000 Meter Row
• 2,000 Meter Bike Erg
• 800 Meter Ski Erg
• 50/35 Calorie Assault or Echo Bike
• 80/60 Calorie Schwinn Bike
• 600 Meter Trueform or Air Runner
• 60 Shuttle Runs [10 Meters]

THRUSTERS

• 25 Double Dumbbell Thrusters
• 40 Single Arm Dumbbell Thrusters (20 Each)
• 40 Dumbbell Goblet Thrusters

CHEST TO BAR PULL-UPS / PULL-UPS

• Reduce Reps
• Banded Pull-ups
• Ring Rows
• 25 Inverted Bar Rows
• 25 Renegade Rows
• 50 Dumbbell Rows From Plank Position (25 Each Side)
• 25 Barbell Bent Over Rows
• 50 Double Dumbbell Bent Over Rows
• 50 Single Dumbbell Bent Over Rows (25 Each Side)

OVERHEAD SQUATS

• 40 Single Dumbbell Overehead Squats (20 Each Side)

TOES TO BARBELL

• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• Toes Raises

FRONT SQUATS

• 25 Double Dumbbell Front Squats
• 40 Single Arm Dumbbell Front Squats (20 Each)
• 40 Dumbbell Goblet Squats